Name: Playbook - Kait & Martin - Plyometrics Leg Workout of the Week 🔥
Uploaded: 2022-07-12T23:24:19.900Z
Duration: 45 min
Description: Plyometrics Leg Workout of the Week 🔥

5-10 min Mobility Warm Up
+ Glute Activation
(included in workout!)

Workout details:
1a. KB Bulgarian Split Squats x 10e
1b. Jumping Bulgarian Split Squats x 8E

2a. KB Squat Cleans x 10 reps
2b. Bodyweight Clean to Squat Jumps x 5 reps

3a. KB Lateral Lunges (Alternating) x 16
3b. Ski Jumps x 20 reps

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
-Make sure to always lead the movement with the heel, do not let your feet rotate out

Banded Lateral Walks

- Position a band around your ankles
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster Walks

Legs Warm-Up/Activation

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
- Work both sides

KB Bulgarian Split Squats (W.O.W)

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat Jumps (W.O.W)

Superset #1

- Start with kettlebell in hand 
- Keeping slight bend in knees and a flat back
- Clean kettlebell up to chest level by switching grip from top of the handle to the sides
- Press hips back and lower to parallel
- Extend your legs to come back up

KB Squat Clean (W.O.W)

- From kneeling position, use proper jumping mechanics (arm swing and hip drive)
- Explode onto a squat hold
- Perform a squat jump
- Lunge back to starting position

Bodyweight Cleans (W.O.W)

Superset #2

- Place your feet hip-width apart, and KB at chest level 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

KB Lateral Lunge (W.O.W)

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Plyometrics Leg Workout of the Week 🔥

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